12.19.22 | LEG SESSION : QUADS | LIGHT GLUTES | LIGHT HAMS ANTERIOR CALVES | ADDUCTORS
LEG SESSION
QUADS | LIGHT GLUTES | LIGHT HAMS
ANTERIOR CALVES | ADDUCTORS
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CALVES
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*roll out bottom of your feet with
a tennis ball
heel elevated and pulling toes to shin
SEATED TIB RAISE
use a glute band to resist ankle dorsiflexion
3 sets: 15 to 20
superset with
STANDING PRONATED AND SUPINATED
CALF RAISES
25lb weight plate with toes elevated on there and
toes out 45 degrees driving into pronation ( inward )
2 sets : 15-15
2 25lb weight plates with toes elevated and heels out 45
degrees driving into supination ( outward )
2 sets : 15-15
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DYNAMIC WARM-UP MENU :
DB/KB SUMO SQUAT TO
OPEN HIPS
spend some time sitting in the bottom to establish
a decent position in the squat bottom. if you can’t hold
a bottom position, it means you can’t squat – and probably
shouldn’t.
2 sets : 8 to 10
SIDE LYING CABLE HIP ABDUCTION
using a flat bench lying perpendicular to the cable set
at low position. if you have ankle cuffs, these are killer
for this one. side lying position and top leg is the hip
external rotator. this will open up and out into
abduction.
2 sets : 10 to 15
COPENHAGEN ADDUCTION
sumo stance squat side to side
to open up the internal hip structures. should
feel like the half splits kinda when done right.
2 sets : 8 to 12
— SESSION —
(REVERSE LEG CURL)
done from a GHR with torso parallel to the floor.
extend out as you keep torso orientation in that
parallel position. go out to full extension and
pull back to starting point.
4 sets : failure
2.LINEAR HACK SQUAT
just outside hip width stance with
toes slightly out
1-2 quick warm up sets
4 sets : 15-10-8-5 + rest pause 1-2
db held on-hand meaning same as lead leg.
setup so you have something to hang onto with
free hand for leverage and stability.
3 sets : 6-6-6 + drop 6
*these should be heavy sets
3 sets : 20-15-12 + rest pause 6
5. STRAIGHT LEG STANDING
CABLE ADDUCTION
ankle cuff worn with hook to outside of
ankle and hooked to cable set just
above hip height. think of this as a half
splits pulling inward. do both sides.
3 sets : 15 to 20
6. UNILATERAL SEATED LEG EXTENSION
work to exhaust at the rx reps with full range of
motion, then continue to hit partials in the
bottom end. there will be some there so
if you give up we know you quit and didn’t
fail. ( good little test of grit here )
3 sets : 12-12-12
* do rx in full range then fail in bottom end partials